1:00 rest
4 x 50 choice drill @ 1:00- go free/no free by 25's
4 x 125- 25 ra2 la2 free, then 75 dr/k/dr no free, last 25 swim (same stroke as 75) build to fast @ 2:00
6 x 25 swim @ :35- odds 15/10, evens all FAST (1st 4 are same stroke as last 100 of the 125's above)
Check HR
18 x 50 in sets of 6, as follows
Odds, swim/kick by 25's desc 1-3 @ :50 (or :55); go fly for 1-3-5, then back for 7-9-11, etc...
Evens, swim free @ :40, fast turns & UDK's throughout
Check HR
LONG SWIM-
1 x 1650 broken up by 550's:
250 - swim the odd 50's (1, 3 & 5), desc to giddyup; even 50's are kick on back, turn-end UDK's are fast
300 pull w/shnorkel & choice equip, get time on 1st 300, desc 1-3
Check HR
(DISTANCE- go through the above 5x instead of three, then finish with 12 x 75 @ 1:10, 3 at GP 1 easy)
Finish up with...
150's swim w/fins desc 1-3 @ 2:40 (odd rounds free, even rounds no free)
Warmdown a bit before you get out. Do an excellent job in school today & get excited for holiday training. Have a great day!
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